Warm Up
2 sets
Run 200m
Barbell Kang squats x 10 reps
Barbell RDLs x 10 reps

Barbell strict presses x 10 reps



Mobility

1. banded front rack stretch x 30 seconds each side
2. wall supported deadbugs x 30 seconds continuous - press hard into the wall
3. supinated band pull aparts x 12 reps with 1-2 second pause at each
4. wrist stretches x 30-60 seconds hitting all positions


Bullet Proof Shoulders
5 Cuban press with light plates
15 banded face pulls
20 banded tricep extensions



WOD
"Team DT"
Team of 3
30:00 time cap
5 rounds of DT
Run 1 mile
5 rounds of DT
Run 1 mile
5 rounds of DT

*divide up however as long as one works, two rest- even on the running
*DT= 12 deadlifts + 9 hang power cleans + 6 push jerks 155/105
*running can be done around the building for a 400m or work on splitting things by the 100m (fence and back) distance.